Category Archives for "Coach Nancy"

What Do Doctors, Disney, and Sleeping Have in Common?

The 9am Training time is such a fun group. They keep me on my toes with the music, the jokes, and the FUN. Most importantly these ladies are seeing a difference between life before Cr8 Fitness and how they are living now. I'm excited because some of the ladies have been with us for years while others have been here just a few months. Each of them has great news on how the training has effected them outside of the gym. Listen up to hear what Doctors, Disney, and Sleeping have in Common.

Besides enjoying the crazy faces I make, did you catch the theme? Sleep is better, Tests at the doctors have better results, and Disney was enjoyed more because of the work these ladies have done consistently at Cr8 Fitness. 

Even more Karen wrote me: "Just wanted you to know that my doctor(Adam Cudgel) was very happy to hear that I was doing this program. However when I told him your name he was ecstatic about it. He was very familiar with your husband’s program at Get Fit NH in Concord. He feels that I am in the right place and that I will progress forward to reach my goals under your program and coaching." 

That's a High Five from a doctor to Karen and to Cr8 Fitness. Thank you Coach Dean for building a relationship with Dr. Cudgel when we owned both gyms. He knew more than just our name but our philosophy behind the training. Thats quite an impression Coach Dean made. 

I can't wait to touch base with these ladies in a 6 months to hear what else is going great in their lives. 

To your best health,

Coach Nancy

Is “Eating Healthy” Really Black & White?

Are there "good foods" and "bad foods"?

Should I eat "low carb" or "low fat" or both?

Is (Keto, Paleo, Mediterranean, Zone, Whole 30) right for me?

How many (calories, carbs, protein, fats) should I be eating?

My answer to all of the above is always going to be...

It Depends.

This quote from Harrington Emerson sums it up best:

"“As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.”

You see the myriad of "diet plans" are methods. I would submit that for the most part the principles they follow very closely align, particularly;

A way to reduce/control calories to achieve weight loss.

Because when it comes down to it at a base level, this is the only thing that really matters. For my body, at this time in my life, under the circumstances I am currently living in (job, stress, sleep, etc.), how much should I be eating in order to support weight loss and optimal health?

This is where things get more nuanced.

Not all of us live the same lifestyle, have the same schedule, work the same kind of job, and live with the same stress.

So how do you know if a particular method is going to work for you?

Like the famous slogan says, you just gotta do it.

Find a plan, follow the plan, evaluate if it's right for you.

If you have been a client or following us for very long, you know we preach nutrition. Our eating at home and what we'd like you to do is designed with some fundamental principles in mind:

  1. Awareness/Control of energy balance (calories) in order to lose body fat (or maintain).
  2. Meal plans that are nutritionally sound.
  3. Great tasting food and recipes
  4. Accountability and support for ourselves.

These principles are what will give you what you need to reach your goals.

Doing it alone is hard. Doing it with someone makes getting through the hard times easier. It's nice when you know someone has your back. If you are like me and need some help in planning jump into our Cr8 Your Plate Club. It's done for you. We take all the guesswork out of what food is going to help you shed unwanted pounds with done-for-you meal plans, recipe guides, and shopping lists. Check it out here

Whether you join us or not, you need to find a healthy way to eat that is pulling your towards your goal. Then stick with it. 

To your best health,

Coach Nancy

Stop Undoing All Your Hard Work

Did you already know that being healthy isn't all about exercise? It's about food too.

I love food. I love talking about food. I love learning about food. 

I also enjoy changing my mind and yours about food. Trying new recipes, exploring new foods, tasting new spices can increase our love for food.

Sometimes being healthy isn't just about what you do eat but what you don't eat. I've been working at bettering my health through the life I live for over 18 years. It's like the dial on my radio. I keep bumping up the notch to increase the volume of health. Sugar Free Me is going to help me turn up the volume on health. 

Are you ready to turn the dial up with your eating in order to achieve a better version of You?

I'm not perfect but with all the stuff that floats around our world today, I need to be able to battle some of it off. A healthy body that is at its best is the ultimate way to fight off colds, flu, and all that 'other stuff' (stress included). Anything else we do is just adding a layer on top of our existing health. 

Sugar Free Me is a challenge designed to bump up your health through the foods we eat and do not eat. While the goal is 'Sugar Free Eating' it might be that through this challenge you work your way towards that 'Sugar Free Life'. Either going 100% full in or working towards it, I want to help you find that love of food that supports healthy living. 

  • ABC Food Plan
  • Over 50+ ways sugar is hidden
  • Daily Meal Planning Sheets
  • 5 Mini Challenges built into Sugar Free Me to help you take it one step at a time.
  • New Recipes every week
  • Private Facebook Group to give you help when you need it
  • A Coach, that's me, who is actively involved in this challenge

Are you ready? This challenge is not going to be for everyone. It will be for those who want to turn the dial up on their health through the foods you eat (or don't eat).

I'm ready, Join me,

Coach Nancy

Sign up now because its starts real soon. Sugar Free Me Challenge

Cr8 Fitness is Skiing the World

Mark your calendars: The 14th Annual SkiErg World Sprints will be held November 10-13, 2022.

This 1000-meter virtual race allows you to compare your time against others worldwide in a one-weekend showdown of speed. Whether you’re using the Concept2 SkiErg for general fitness or to train for competitive Nordic skiing, use this event to see how you stack up against other SkiErg users around the world.

How it works: Race 1000 meters on the SkiErg, and we will send your times to Concept2 for ranking. There will be prizes for the top men and women. Did you know Cr8 Fitness has a former WORLD ranked champions? True story, so you don't want to miss it!

Time and Place: On Saturday November 12th we will open the gym up from 8:00am to 9:00am so you can come on in, give your best race, and get your time recorded. This is for anybody and everybody - just because you are not a World Champ (yet) doesn't mean you should stay home. There is only one way to find out how awesome you really are, and that is to be there!

Need more information? Her's the scoop directly from Concept 2. 

Please let us know where you will be competing.

See You There!

Coach Nancy

P.S. You might be seeing more skiing in the training to get us all prepared. 


There is a World Champion in this picture

Another World Ski Erg Champion is in this photo. 

Whatcha Going to Do Next Week?

Recovery week is set for next week. It's a time when your physical body needs a vacation from the gym. We all need vacations from our vocation to unwind and reset. Recovery Week does that for you in the gym. So what are you going to do during that extra time? 

Take a tip from some of your peeps. Get together and do some fun stuff. 

  • Tackle an Adventure. Some of the 6pm group found an event that they tackled together. They did invite their coach but I was away or I would have loved to do this. 
  • Hike a Mountain.  Several different Cr8 Fitness groups have planned a hike together. There are local hikes like Fort Mountain or Blue Job Mountain. Both of these hikes make you the feel and has a view like you are up North but are only minutes away from Cr8 Fitness. Dean and I joined in on one of these hikes. I hope we can do that again.

  • Hike up North. Scott and Brian have worked together to hike several of the 48 2000-footers in NH. They will soon have that entire list done. That's quite an accomplishment. 

Rest and relaxation mixed in with friends and family does something for our souls that can't be measured. Still not sure what you might do during Recovery Week, check out this blog post; "Take Chill Pill".

Shout our your ideas and ask others to join  you. Who knows you might just find a new friend along the way. 

To your best health,

Coach Nancy

Help Make a Difference

At Cr8 Fitness we are blessed to have some of the most generous, giving and caring clients anywhere. Over and over you have put your money where your mouth is as we have gathered Toys for Tots, supported our veterans through Operation Hat Trick, and gathered food for the hungry in our community to support a number of organizations. 

Cr8 Happy - "There's something about getting healthier that just automagically helps you be happier. Exercise, nutrition, stress management, great sleep and fun activities are all a part of living and enjoying your best life." I took that right off of Cr8 Fitness's website. In fact that is one of the very top reasons I do what I do. I see your health increase, I see your hard work, and that payoff makes me happy. In fact that payoff makes you happy too - automagically. 

We LOVE the fact that people from all over the Suncook Valley and beyond train here, and we are committed more than ever to bringing the best training, coaching, and community right here to little ole' Epsom. I want to personally thank-you for training here. It's not possible without ALL of you.

Cr8 Fitness is not looking for growth in client numbers, We need to keep our numbers stable. I am also going to be brutally honest some crazy people DON'T train here forever, and we need to replace them. You have always been great about telling people about us, and it is our goal to continue to give you a reason to. You might have noticed we are a little off the beaten path, so if you'd be a guide for us, we would sure appreciate it. And then share your happiness with others. 

Nancy and I want to thank-you for your support. It's easy to refer your friend or family member after you tell them about your experience at Cr8 Fitness. Simply fill in the info in this form and press "send". We will take care of the rest. 

You're the best!

Coach Dean and Coach Nancy

I Should Confess I Eat Ice Cream

It’s hot and it’s summer, so of course we are thinking of dipping up some of the cool stuff to enjoy.

Guess what? It doesn’t have to be bad for you! Try these delicious and easy to make recipes next time you need a cool treat.

Peanut Butter Chocolate Ice Cream

  • 1 cup unsweetened almond milk (vanilla works great) I usually use just water though
  • 1 Tablespoon Cocao nibs
  • 2 Tablespoons Natural peanut butter
  • 3 Scoops of Chocolate UMP
  • 4 Cups of ice

Add all the ingredients into a powerful blender – a must have for these to come out right. (we use a Vitamix)

Using a damper, blend for 30-45 seconds. Going longer will melt your ice cream. Scoop this out and enjoy – it is really good!

Peach Melba Sundaes, without any guilt!

I took peaches we grew and ran them through the blender. (looked like baby food)

To make the ice cream part:

  • 1 cup of 1/2 and 1/2
  • 4 cups of ice
  • 3 scoops of vanilla UMP
  • 1/4 teaspoon vanilla
  • peaches and some raspberries

( this makes 5 servings) I blend it for about 45 seconds in the Vitamix.

Put it all together:

In a clear cup add 1 Tablespoon of the peaches, 1 scoop of the ice cream, another Tablespoon of the peaches and then a few raspberries. It looks amazing but tastes even better. 

Blueberry Crunch Ice Cream

  • 1 cup of 1/2 and 1/2
  • 4 cups of ice
  • 3 scoops of vanilla UMP
  • 1/4 teaspoon vanilla
  • 1/2 cup blueberries (these can be frozen)
  • 1/4 cup macadamia nuts

( this makes 5 servings) Blend it for about 45 seconds in the Vitamix.

One down side or maybe it's an upside. You'll need to eat this right away. Putting it in the freezer will result in a ice brick not ice cream. 🙂

Fantastic – give these quick, easy and tasty recipes a try today!

Coach Nancy!

Heading to the Beach? Take These to Munch On

I'm not much for the beach. In fact I don't like going. BUT when I asked today what would make your day perfect, many of you said going to the beach. These little treats will work just about anywhere. They are easy to make, only need a cooler to hang out in, and everyone I know likes them. 

Chris' Bon Bons

  • 2 scoops Rocky Road UMP (protein powder from Beverly International)
  • 1/2 cup walnuts
  • 10 Mejoul Dates
  • 1 Tablespoon chia seeds
  • 1 Tablespoon flax seed
  • 2 Tablespoon cacoa nibs
  • Water as needed
  • Coconut for rolling

Combine the first 6 ingredients in a food processor. Combine until all ingredients are blended smooth. I had to add 1/4 cup of water but go slow when adding so you get a very sticky mixture. Roll in grated coconut. This makes about 30 small bon bons. 

And if you want variety and I always like to have choices, try these treats. My kids created the recipe so I know they're kid approved. 

Amy and K's Protein Balls

  • 1 cup graham cracker protein powder (from Beverly International)
  • 1 cup oatmeal
  • 3/4 cup almond butter
  • 1/4 cup honey

Combine all the ingredients in a food processor. Stir until they are incorporated well. You could do this by hand, it just takes patience. Add in water if needed. Roll in cocoa powder or enjoy plain. 

These treats can be enjoyed at the beach, after a picnic, while out and about or any other time you need a healthy snack.

A bonus is that it contains protein and some healthy fats via the nuts. The protein and healthy fats can help you to stay full longer than eating a handful of chips. Bring plenty, you'll need to share them.

Enjoy good food,

Coach Nancy

Are You One of the Few Who Really Wants to Change?

Nutrition Coaching is one of my favorite things to do. Opening the eyes of someone to new possibilities with food in order to achieve better health is rewarding. BUT so very few really want to change their current state of being. Whether that state is overweight, emotional eating, obesity, or health complicated by eating. That last one might need some explaining. Arthritis, fibromyalgia, diabetes, thyroid issues, joint pain, bloating, retaining water, irritable bowel syndrome can often be helped if not alleviated with proper food choices. Now who wouldn't want that? 

Actually wanting isn't the biggest challenge. It's wanting it enough to change your mind and then your actions. 

Let food be thy medicine, and let medicine be thy food.” This famous quote is often attributed to Hippocrates. 

Too often we think of food as just a way to feed our hungry stomach. Food does do that. It also does so much more. 

I am allergic to cats. In fact cats can send me to the hospital. So I avoid cats. What if the same were true of foods you eat? What if you knew eating them was harming yourself, would you still eat them? Of course many of us would say no. But ask a diabetic right before they eat a slice of cake if they should be eating that. I have heard it as they take a bite, "I'll just take more insulin." Does that work? Yes, Its similar to me petting a cat and then using my inhaler or epi-pen. 

What about if you just want to lose a few pounds? What do you need to do? Most of us will answer correctly by saying you should eat good, don't over eat, and avoid desserts. And then we don't follow our own advice. Add in a few excuses and before you know it you've rationalized what you are eating. In essence you are using insulin, an inhaler, or your epi-pen in order to keep on doing what you want to do. 

Here is what I see/hear from people just like you: 

  • You know a lot of the right things in order to eat healthy.
  • You are doing many of the right things to eat healthy.
  • Your mind is wanting to help you but not make it impossible or frustrating.
  • There is also a side that is allowing you to make an excuse or rationalize eating.

That is totally normal. 

Here is what I would suggest. Pick one of the following areas and conquer it for two weeks. After the two weeks it should feel solid and doable. It's like school. You've got to tackle one concept before moving onto the next one. You also want to pick the one that feels easiest. For the same reason. At school you don't start with the hardest thing you start with one you feel is easy or maybe review. Do that one..... Ace it or a solid B+ then move to the next one. Think of them as chapters in your text book but you get to put the chapters in an order that makes sense to you in your life.

*No snacking. No means no, like eat three meals a day and be happy with the 3 meals. If you know a meal includes dessert eat it within 10-20 minutes of the meal itself.


*Drink 100 ounces of water a day. That could include tea/coffee/seltzer as long as they are zero calories.

*Eat Protein, produce and drink water at each meal. This leaves you the option to have more or less meals than the typical three. It does limit you to no adding of other foods.

*no eating after 7pm. (or you could say three hours before you go to bed you'll stop eating)

*No Breads or pasta of any kind. That means no gluten free breads or bean pastas- no means no. Of course you can eat vegetable fettucine, cauliflower rice, or spaghetti squash. You can find a ton of recipes including cauliflower rice and mashed cauliflower by clicking here. 

* sweets once a week. Fruits yes but no sugary sweets. So an ice cream once a week as long as there weren't brownies earlier in the week.

There are other items I could give you. In reality eating more veggies along with a healthy protein at each meal is what you are aiming for. Avoiding extras or drastically reducing them is best. Which means you'll still need to plan a bit. Looking ahead into each week to see where a treat might be added and where others are tempting you.

Healthy eating is a process. A process worth tackling. The rewards are endless. Less pain, weight loss, more energy, feeling of accomplishment, success, maybe less medicine, and an overall healthy glow makes eating food to fill your belly as well as nourish your body priceless. 

Eat good food,

Coach Nancy

Do You Know How to Taco?

Call me crazy but there was a point in time I didn't know Fish Tacos existed. In fact I only believed there was the traditional beef taco with shell, tomato, lettuce, and cheese. I'm so glad I opened up my mind to other possibilities and then gave some of those a try. I'm still finding new ways to taco. If you have a great recipe please share it with me and others. 

Fish Taco

  • ¼ cup of lime juice (about 2 limes)
  • 1 Tablespoon olive oil
  • 1 Tablespoon cumin
  • 1 Tablespoon chili powder
  • ½ Tablespoon oregano
  • ½ teaspoon black pepper
  • 1 ½ pounds of halibut or any white fish
  • 2 cups black beans (canned or made from scratch)
  • 1 cup salsa
  • 1 cup Monterey Jack cheese, shredded
  • 4 ounces of sour cream
  • Papa Dean's Microgreens to serve all this goodness on

Cooking Instructions

In a large zip lock bag combine lime juice, olive oil, cumin, chili powder, oregano and pepper. Add fish, refrigerate for 30 minutes. Preheat oven to 350. Place fish in pan and bake until it flakes easily. About 15 -20 minutes.While fish is cooking heat black beans. When fish is done flake it with a fork. Assemble tacos by spooning beans onto a bed of salad greens, top with fish, then cheese and salsa. Adding a bit of lime juice to the sour cream makes this dish over the top!

Want to try another fantastic Fish Taco recipe? Click here for Fish Taco with Mango Salsa.

Need a recipe for the slow cooker while still taco-ing? Slow Cooker Chicken Tacos

Enjoy Good Food,

Coach Nancy

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